Health Information Library

Brown rice pilaf

April 8, 2020

Recipe

Pilaf is a dish of rice (or other grain) that's been cooked in stock with spices.

Serves 8

Any brown or black rice works in this recipe. Invest in the pistachio oil if you can. Its flavor is so intense that just a bit makes this dish taste incredibly rich.

In a saucepan over high heat, combine the rice, water, 1/4 teaspoon of the salt and the saffron. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 45 minutes. Transfer to a large bowl and keep warm.

In a small bowl, combine the orange zest and juice, oil, and remaining 1/2 teaspoon salt. Whisk to blend. Pour the orange mixture over the warm rice. Add the nuts and apricots and toss gently to mix and coat. Serve immediately.

1 1/8 cups dark brown rice, rinsed and drained
2 cups water
3/4 teaspoon salt, divided
1/4 teaspoon saffron threads or ground turmeric
1/2 teaspoon grated orange zest
3 tablespoons fresh orange juice
1 1/2 tablespoons pistachio oil or canola oil
1/4 cup chopped pistachio nuts
1/4 cup dried apricots, chopped

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils 1/2 Fruits 1 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) 1/2 Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats 1/2 Fruits Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 153 Calories 24 g Total carbohydrate 0 mg Cholesterol 2 g Dietary fiber 3 g Monounsaturated fat Potassium 3 g Protein 1 g Saturated fat About 1/2 cup Serving size 222 mg Sodium 5 g Total fat